Time, unwillingness or lack of money are no longer reasons to skip a workout. We've selected two training programs to motivate you, even in the winter season. Enjoy!

CROSSFIT

For those who want to get strength, CrossFit is the perfect option. The training program helps works all physical capacities through high-intensity dynamic circuits.

The main objective is to create muscular conditioning and cardiorespiratory resistance.

Caloric loss: On average 500 to 1,000 calories in 1 hour of class.

Periodicity: At least three times a week.

Homework: The most indicated movements are the ones with body weight, such as running, squat and abdominals. "Do a number of repetitions for a given time or the maximum of each movement in a minute," suggests James Heck, a professor at Crossfit Sampa.

GINASTICA NATURAL

Much lighter than the previous one, ginastica natural is a method of physical and mental conditioning created by the professor of Physical Education Álvaro Romano. The movements range from strength and balance to the techniques of stretching and breathing. It's practical with the weight of the body itself.

Caloric loss: From 600 to 800 calories in 1 hour of exercise.

Periodicity: every day.

Homework: "No matter the age or physical fitness, because we create different programs for all conditions," says Professor Raphael Romano. The most indicated movements for beginners are a toad, arm flexion and core stabilization (central region of the body) sitting.

*Article originally published in Portuguese, to see it follow the link below:
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